Speed?

I’ve been trying to decide on a realistic goal for the 5K I am running in a couple weeks.  I ran my 5K in June in 34:32, about an 11:07 pace, and I haven’t really been blazing any speed records in my running this summer.  It seems like when I try to keep up a 10-min mile pace for more than a mile or so, it aggravates my nagging plantar fasciitis, so I have mostly been concentrating on slower miles as well as taking a couple days off each week. (I know that some people swear by every-day running, but I tend to get hurt if I don’t take a day or two off every week.)

Saturday I did some ‘intervals’ where I ran a quarter-mile at a 9 min/mile pace, then walked a quarter mile, then did another quarter mile at the 9-min pace, repeating 4 times.  It was really hard, and gave me sore quads.  But it didn’t aggravate any injuries (maybe because I alternated intense effort with walk breaks?) and it was fun to discover that I could keep that pace for a quarter mile.

What does all that mean for my race goal?  Well, someday I’d like to run a 5K in 30 minutes.  I don’t think that is a realistic goal for this race.  But if all goes well, I’m hoping to pull off one 10-minute mile along with a couple that are in the 10:30-11:00 range, which would put me under 33 minutes for the race.

How are you doing with your fitness goals this month?

 

 

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  1. I’m not sure if you like to jog w/ an iPod or listening to music somehow but if you do check out jogfm.com. You can enter what your mile time is and they will suggest songs that have the right beat per minute to keep you on track to meet your mile time. You can then go buy them where ever you want or download them from jogfm directly.

  2. My fitness goal for this month is to finally get this baby out of me! 🙂 (38 w 5 d today and fed up!)

  3. So far, so good. I am very out of shape though, so I know walking three times a week isn’t much. I’m trying not to let that bother me and just try to focus on getting better. I do feel a bit better, which is really nice.

  4. Although I have been slacking on my running since August, I’m signing up for my little town’s first half marathon, only problem is that it’s in 5 weeks. That’s how I roll, under the gun!

  5. I’m going to try my first barefoot race this Saturday – the 2 mile Harvest Classic in Nampa. I used to run almost all the time with my music, but read some things about it distracting from good form, so I have been running without it for a few months now. It did make a difference. It’s not boring like I thought it might be, my form has been improving, and it’s easier to be friendly with passersby on the road. I think that partly, as form improves running becomes more enjoyable, even joyful and dance-like at some intervals. Not to mention I can hear the cars coming…. 🙂 Also, music/ear buds are not allowed in many races for the same safety reasons, so it seemed smart to get used to running the way I would race.

  6. When I ran my 5k my only 2 goals were to finish under 45 minutes and not to stop running. I accomplished both of those but just barely. It was 104 degrees when the race started.

    However since the weather has cooled off I have been running faster and better. I ran 4 1/4 miles in 45 minutes which was less than 12 minute miles. I was so happy about that.

    Still averaging about 3 1/2 though in the time I have in the morning. On my off days I walk with a lady for about 2 miles. I have found that if I run everyday it makes my ankle hurt severely.

  7. I haven’t made much progress other than a couple of bike rides. However, a good friend of mine is moving to my part of the city temporarily while they are having an addition put on their house. We have agreed to meet 3 mornings a week at 6am at the river trail. It’s just what I need – someone who’s going to be waiting on me to show up.

  8. Well…you inspired me to start the Couch-to-5K program! Tomorrow is my first 5K race. Unfortunately, I know I won’t be running all of it. I’ve had a few setbacks in the program and I’m still on week six (Tomorrow would have been part of week nine otherwise). Nevertheless, I’m excited! This is all so new to me and it’s incredibly encouraging to think that *I* will be running in a 5K. 🙂

    For reference: do you have any particular “running food” you’d recommend? (Not necessarily for tomorrow, since I don’t expect you’ll see this comment before then.) I’ve found that I really do need to eat before running. It doesn’t seem to upset my stomach like it does for others. I’ve been thinking that your granola bars recipe from Family Feasts might be a good choice. Any thoughts?

    Thank you so much, Mary. You have encouraged me and spoken truth into my life through your written words. I appreciate you! 🙂

    • Yay for you!! Nothing wrong with walking part of the way. I am planning to take a walk break or two during my race next week. As far as food, I’d say eat what has worked in the past for you. Have a great race!!